The New Two-Week Plan!

Through years of reading those magazines, doing football workouts and watching the bigger and older guys in the gym I figured out a plan that I thought would be the best for me. I devised this plan with a few key lagging body parts in mind.
For the last 5 years I have been blasting my body with the basic hardcore fundamental lifts to help build the best foundation I could. After reading Bob's article about creating a solid foundation it inspired me to share a new practice I have begun as my body has finally started to develop nicely and it is time to start shaping a few areas.

I began lifting weights when I was 14 years old and my dad would have to drop me off at the high school weight room during the summers. Like everyone when they first start, I didn't know what the heck I was doing. My pops had a few magazines lying around the house that I would pick up and read, but had no clue what they were saying. This was about the same time that ESPN was showing the Flex sponsored shows with Shawn Ray and Kevin Levrone in tights pumping iron in that sweet disco room.

Through years of reading those magazines, doing football workouts and watching the bigger and older guys in the gym I figured out a plan that I thought would be the best for me. It ended up being perfect, Squatting, Dead lifting and Bench Pressing, and a few other basic lifts. This has proven to yield great results for me, but it was time to start adding a few extras into the mix.

So there was a time when I sort of got away from all that and was doing a more "fancy pancy" type workout, and what I noticed was that my body got soft and my strength started to go away. Well this was no good, I knew I had to get back into the real snizzle if I wanted to get big again. So I devised this two-week rotation that is focused around the three main lifts, but still allows for other fancy exercises.

I devised this plan with a few key lagging body parts in mind. I knew I had to get more outer sweep in my quads, more prominent rear delts, a better tuck in the lower pec, and much bigger arms. But at the same time, I still wanted to be strong and fundamentally sound.


Sample Workout

So this is what I came up with:

Monday 1: Legs

Tuesday 1: Delts, traps (light triceps)

Wednesday 1: Rest

Thursday 1: Back and (light biceps)

Friday 1: Chest

    Decline BB press 5x10
    Flat DB Press 5x10
    Incline Flys 3x10
    Decline flys 3x10

    Notice this week I am doing two movements for the lower pec and only one exercise for the upper pec, this is because during my delt workout I have done front raises. Next week I will not include front raises, use more upper pec and no flat movements.

Saturday 1: Arms

Sunday 1: Rest

Monday 2: We are back to legs, however this week we do

Tuesday 2: Delts, traps (light triceps)

Wednesday 2: Rest

Thursday 2: Back (light Biceps)

Friday 2: Chest

    Incline BB Press 5x10
    Decline DB Press 5x10
    Decline Flys 3x10
    Incline Flys 3x10

    Here we have focused on just the incline and decline because this is really what my chest needs. Forever all I ever did for chest was flat movements, 10 sets of bench presses and 6 sets of flys since the beginning, so my chest lags the chest/delt tie in and a good under cut.

Saturday 2: Arms

    All super sets:
    Standing BB Curls/Skull Crushers 4x8
    Incline DB curls/Overhead Tricep Extensions 4x15
    Hammer curls/Dips 4x8
    Preacher Curls/pushdowns 4x15


Conclusion

So as you can see I am still doing all the basic hard-core lifts, but also doing other heavy lifts that are similar to the fundamentals. Doing the Dead lifts and regular Squats on separate weeks really helps my body recover and prepare for the next workouts.

When I was power lifting and doing all three lifts in the same week, I wasn't performing as many ancillary lifts to supplement them. So, if you are lagging in the same areas I am give this a shot, or if it is different areas tailor this so it fits you perfectly. However never forget the basics.

I'll quote Johnnie Jackson, IFBB pro, from the latest issue of Muscular Development:

"If you aren't squatting or dead lifting, don't ask me how to get big"

Be sure to also check out:
The Truth About Carbohydrates.

Thanks,